malawiansoup
Mtedza (Malawian Groundnut Soup)
A rich, creamy Malawian peanut soup with tomatoes and leafy greens — warming, protein-rich, and deeply comforting.
Prep
15 min
Cook
35 min
Servings
4
Difficulty
Easy
★★★★★
4.6(760 ratings)#peanut#soup#vegetarian#creamy#malawian
About This Recipe
Mtedza means 'groundnut' in Chichewa, and this peanut-based soup is one of Malawi's most cherished preparations. Groundnuts (peanuts) are a critical cash and subsistence crop in Malawi, and they appear in countless dishes from soups to stews to relishes. Mtedza soup has a velvety, slightly nutty base made from blended roasted peanuts, enriched with tomatoes, onions, and sometimes coconut milk. It is often served with nsima or rice and elevated with the addition of dried fish or smoked meat when available. The dish is especially popular in central and southern Malawi.
Ingredients
Serves 4
- 200 gnatural peanut butter (no added sugar)
- 1 litrevegetable or chicken stock
- 2large tomatoes, chopped
- 1large onion, diced
- 3 clovesgarlic, minced
- 1green chilli, chopped
- 2 tbspcooking oil
- 200 gspinach or pumpkin leaves, roughly chopped
- 1 tspground cumin
- 0.5 tspground coriander
- Salt and pepperto taste
- Juice of 1lemon
Instructions
- 1
Sauté aromatics
Heat oil in a large saucepan over medium heat. Cook onion until golden, about 5 minutes. Add garlic, chilli, cumin, and coriander; cook 1 minute.
- 2
Add tomatoes
Stir in tomatoes and cook for 5 minutes until broken down and saucy.
- 3
Whisk in peanut butter
Pour in stock and whisk in peanut butter until fully smooth and combined. Bring to a gentle simmer.
- 4
Simmer
Simmer uncovered for 15 minutes, stirring occasionally, until the soup thickens slightly.
- 5
Add greens
Stir in spinach and cook for 3 minutes until wilted. Season with salt, pepper, and lemon juice.
- 6
Serve
Ladle into bowls and serve with nsima, rice, or crusty bread.
Pro Tips
- →
Use natural peanut butter without additives — commercial peanut butter with sugar will make the soup cloyingly sweet.
- →
Whisk the peanut butter into warm (not boiling) liquid to prevent it from seizing.
- →
Add a piece of dried smoked fish during simmering for an authentically deep flavour.
Variations
- •
Chicken mtedza: add diced cooked chicken to the soup for extra protein.
- •
Coconut mtedza: replace half the stock with coconut milk for a richer, creamier soup.
Storage
Keeps refrigerated for 4 days. The peanut base thickens on cooling — add a splash of water when reheating.
History & Origin
Groundnuts were introduced to Malawi via trade networks in the 17th century and rapidly became the country's dominant legume crop. By the 19th century, peanut butter preparation and peanut-based soups and sauces were firmly embedded in Malawian culinary culture across all ethnic groups.
Frequently Asked Questions
Can I use whole roasted peanuts instead of peanut butter?
Yes — blend 200 g of roasted peanuts with a little water into a smooth paste and use in the same way.
Is this soup vegan?
Yes, if made with vegetable stock. It is naturally dairy-free and plant-based.
Nutrition Facts
Per serving (320g / 11.3 oz) · 4 servings total
Calories380kcal
Protein16g
Carbohydrates20g
Fat28g
Fiber5g
Protein16g
Carbs20g
Fat28g
Time Summary
Prep time15 min
Cook time35 min
Total time50 min
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